Physical Fitness Components:

The 5 Components of Physical Fitness

1. Muscular Strength
This is the "power" that helps you to lift and carry heavy objects. Without muscular strength, your body
would be weak and unable to keep up with the demands placed upon it.
2. Muscular Endurance
Endurance is the ability of your muscles to perform contractions for extended periods of time. Rather than
just lifting or carrying something for a few seconds, the muscles are used for minutes.
3. Cardiovascular Endurance
Cardiovascular endurance is your body's ability to keep up with exercise like running, jogging, swimming,
cycling, and anything that forces your cardiovascular system (lungs, heart, blood vessels) to work for
extended periods of time.
4. Flexibility
Flexibility is one of the most important, yet often overlooked, components of physical fitness. Without
flexibility, the muscles and joints would grow stiff and movement would be limited. Flexibility training ensures
that your body can move through its entire range of motion without pain or stiffness.
5. Body Fat Composition
Body fat composition refers to the amount of fat on your body. For example, a 100-pound person with a 25%
body fat composition will have a lean body mass of 75 pounds.
 Nutritional Fitness Body Mass Index
Definition
The body mass index (BMI) is the metric currently in use for defining anthropometric
height/weight characteristics in adults and for classifying (categorizing) them into groups. The common
interpretation is that it represents an index of an individual's fatness.
How to Determine BMI?
1.Divide your weight in kilograms (kg) by your height in metres (m)
2.Then divide the answer by your height again to get your BMI.
 Weight Measurement
Steps on How to Measure your Weight
1.Zero the scales before stepping on it.
2.Remove any ‘heavy’ items from your pockets (key’s, wallets etc) and remove any heavy
items of clothing or apparel (big jackets, shoes, woollen jerseys etc).
3.Ensure you note the state and time of day for testing to ensure any subsequent tests can
be taken under identical conditions (check state of hydration, food consumed recently etc).
4.When measuring weight – look straight ahead and stay still on the scales. Wait for the
needle/digital screen to settle before recording the measurement.
 Stature Measurement
Describe the Exact Way of Measuring Stature
1. Take off your shoes, socks, and any head accessories.
2. Stand with your back against the wall and your feet together.
3. Place a box on top of your head. Make sure it's touching the wall.
4. Make a mark under the box with a pencil.
5. Measure from the floor to the pencil mark with a measuring tape.
 In two or three paragraphs, explain how you can improve or maintain your BMI whether you
are underweight, overweight or normal weight.
I will regularly do physical activities. Regular physical activity burns calories and builds muscle.
Both of which help me look and feel good and keep weight off. Walking the family dog, cycling to
school, and doing other things that increase my daily level of activity can all make a difference. If I
want to burn more calories, I will increase the intensity of my workout and add some strength
exercises to build muscle. The more muscle you have, the more calories you burn, even when you
aren't exercising.
I will avoid sugary foods such as sodas, juice drinks, and sports drinks because this increases
fats. I will not skip breakfast. Breakfast kick-starts metabolism, burning calories from the get-go
and giving you energy to do more during the day. People who skip breakfast often feel so hungry
that they eat more later on. So they get more calories than they would have if they ate breakfast.
People who skip breakfast tend to have higher BMIs than people who eat breakfast because of
eating a lot of food.
I will eat fruits and vegetables. Fruits and vegetables are about more than just vitamins and
minerals. They're also packed with fiber, which means they fill you up. And when you fill up on
fruits and veggies, you're less likely to overeat.
October 25,2017 9C-Ephesians

Research
Physical Education

Submitted by:
Lambert Legaspi
Submitted to:
Sir. Osmundo Caluducan